Looking to rev up your metabolism? Say no to dangerous weight loss pills and wacky crash diets. Instead try any of these 7 safe ways instead.

Metabolism Facts
Between genetics, gender, and age we have limited control over how much we can boost our metabolism. Men in general have a higher metabolism than women due to their higher muscle mass. As we age (especially after the big 4-0), our metabolism slows down. There’s not much you can do about the hand you’re dealt, but a few healthy habits can help boost it up.

#1: Resistance Training
A regular weight training regimen can help increases your muscle mass, thereby boosting your metabolism. The key word is “regular”—meaning, hitting the weights once in a while won’t do the trick. Aim for three times per week.

#2: Avoid Extreme Calorie Cutting
Your metabolism works most efficiently at a minimum of 1,200 calories per day. If you eat fewer calories than that, it’ll actually slow it down.

#3: Spice It up!
Capsaicin, a compound found in hot peppers has been shown to slightly increase your metabolism several hours after eating. Add chopped chili peppers to soups, stews and other favorite dishes.

#4: Eat Breakfast
The last thing you want to do is skip breakfast. This will make your blood sugar drop after a long night of sleep. Instead, start your morning strong by eating a healthy breakfast to jump-start your metabolism.

#6: Sip Green TeaStudies have shown that green tea has various components (including caffeine) that help temporarily boost your metabolism. Stick with 1-2 cups at most per day and stay away from supplement gimmicks (they tend to have many unregulated and dangerous herbs in them too).

#7: Drink A Cup of Joe
Caffeine found in coffee can help increase your metabolism for a short period of time. This doesn’t give you permission to down cups of coffee throughout the day — drinking too much also has its downfalls. Aim for about 1 cup per day.